Time management can be our friend or our nemesis – how we use time, and our ability to stay organized and on task varies from person to person. We may be constantly drawn in several directions simultaneously, often with multiple conflicting priorities. For many task-oriented people, variety is the spice of life and they thrive on challenges and deadlines. But for others, it’s often difficult to remain focused, to complete tasks without interruption or distraction, or to finish one assignment or activity before moving onto something else.

The failure to remain focused, difficulty completing tasks without interruption, and the inability to successfully negotiate distractions can be signs of chemical, emotional, and genetic challenges such as Attention Deficit Disorder (ADD), or Attention Deficit Hyperactivity Disorder (ADHD).

Over the past decades, these symptoms have been more readily diagnosed in children, especially those having trouble in school or unable to relax, play quietly or get along effectively with others. With today’s technological advances, it’s easy to blame over-stimulation for playing a strong supporting role in keeping kids off balance, more easily bored without technology, and wanting more all the time. But for adults, these same symptoms can be more insidious, limiting our efficiency at work and at home, straining relationships, and interfering with sleep and health.

Currently, approximately seven percent of American children are being treated with medications for ADHD, and about half of them will carry those symptoms into adulthood, says the American Psychiatric Association. The Centers for Disease Control and Prevention (CDC) estimates numbers are even higher, at least twice as many. On top of that, many adults have ADHD or ADD but have never been diagnosed.

The average age of ADHD diagnosis is seven years old. Males are almost three times more likely to be diagnosed with ADHD than females, and during their lifetimes, 13 percent of men will be diagnosed with ADHD. Just 4.2 percent of women will be diagnosed.

Signs You Might Have ADD or ADHD

Symptoms of ADHD typically first appear between the ages of three and six, but as many children and adults have never been diagnosed, it’s difficult to judge exactly when symptoms might have appeared, since those inflicted have been living with these challenges most of their lives. Here are common behavioral signs:

Lack of focus.Possibly the most telltale sign of ADHD, “lack of focus,” goes beyond difficulty paying attention. It means being easily distracted, finding it hard to listen to others in a conversation, overlooking details, and not completing tasks or projects.

Hyperfocus. While people with ADHD are often easily distracted, the flip side of the coin is called hyperfocus. A person with ADHD can be so engrossed in something that they can ignore anything else around them. This kind of focus makes it easier to lose track of time, ignore those around you, and cause relationship misunderstandings.

We all forget things occasionally. But for someone with ADHD or ADD, forgetfulness is an everyday part of life. This includes routinely forgetting where you’ve put something or important dates. Some can be menial. Others can be serious. The bottom line is that forgetfulness can be damaging to careers and relationships because it can be confused with carelessness, lack of intelligence, or ambivalence.

Impulsivity. Impulsiveness in someone with ADHD or ADD can manifest in several ways:

Interrupting others during conversation

Being socially inappropriate

Rushing through tasks

Acting without much consideration to the consequences

Even a person’s shopping habits are often a good indication of ADHD. Impulse buying, especially on items they can’t afford, is a common symptom of adult ADHD.

Restlessness and anxiety. As an adult with ADHD, you may feel like your engine never stops. Our yearning to keep moving and doing things constantly can lead to frustration when we can’t do something immediately. This leads to restlessness, which can lead to frustrations and anxiety. Anxiety is a very common symptom of adult ADHD, as the mind tends to replay worrisome events repeatedly.

Poor health. Impulsivity, lack of motivation, emotional problems, and disorganization can lead a person with ADHD or ADD to neglect their health. This can be seen through compulsive poor eating, neglecting exercise, or forgoing important medication. Anxiety and stress negatively affect health, so without good habits, the negative effects of these illnesses can make other symptoms worse.

Relationship issues. An adult with ADHD or ADD often has trouble in relationships, whether they are professional, romantic, or platonic. The traits of talking over people in conversation, inattentiveness, and easily being bored can be draining on relationships as a person can come across as insensitive, irresponsible, or uncaring.

Treatment and Coping with ADHD

People who experience some or many of these symptoms also change employers more often, miss deadlines, experience higher use of alcohol, tobacco and drugs, and suffer from repeated relationship failures, including divorce. If all of this sounds too familiar, it doesn’t mean you suffer from adult ADD or ADHD. But if you do, here are a few steps you can take to improve your life.

Treatment for adult ADHD or ADD is similar to treatment for childhood ADHD/ADD, and includes stimulant drugs or other medications, psychological counseling (psychotherapy), and treatment for any mental health conditions that occur along with adult ADHD.

Stimulants (psychostimulants) are the most commonly prescribed medications for ADHD, but other drugs may be prescribed. Stimulant drugs are available in short-acting and long-acting forms. Other medications used to treat ADHD include antidepressants. The right medication and the right dose vary between individuals, so it may take some time in the beginning to find what’s right for you. Talk with your doctor about the benefits and risks of medications. And keep your doctor informed of any side effects you may have when taking your medication.

Counseling for adult ADHD can be beneficial and generally includes psychological counseling (psychotherapy) and education about the disorder. The benefits of psychotherapy can include:

Improve time management and organizational skills

Learn how to reduce impulsive behavior

Develop better problem-solving skills

Cope with past academic and social failures

Improve self-esteem

Learn ways to improve relationships with family, co-workers and friends

Develop strategies for controlling temper, stress and impatience

ADHD is a neuropsychiatric condition that is typically genetically transmitted. These challenges are caused by biology, essentially a miscue in how our brain is wired. It is not a disease of the will, a moral failing or weakness in character. Professional interventions, medication, support groups and self-education can help those with ADHD manage, or even overcome many of these challenges.

It’s said the eyes are windows to our souls. That would make our mouths gateways to something, though what that might be is up for debate depending on how well you practice good dental hygiene. While oral health is important to our appearance and well-being, it plays an equally important role in limiting damage from or aggravating serious conditions such as diabetes and respiratory health. Untreated cavities can be painful and lead to serious infections, and poor oral health has been linked to sleeping problems, as well as behavioral and developmental problems in children. It can also affect our ability to chew and digest food properly.

Gum disease is an inflammation of the gums, which may also affect the bone supporting the teeth. Plaque is a sticky, colorless film of bacteria that constantly builds up, thickens and hardens on the teeth. If it is not removed by daily brushing and flossing, this plaque can harden into tartar and may contribute to infections in the gums. Left untreated, gum disease can lead to the loss of teeth and an increased risk of more serious illnesses.

Additionally, the bacteria in plaque can travel from the mouth to the lungs, causing infection or exacerbating existing lung conditions. It creates risks for heart patients, too, as it can travel through the bloodstream and get lodged in narrow arteries, contributing to heart attacks. Also, people with diabetes are more susceptible to gum disease and it can put them at greater risk of diabetic complications.

Regular brushing and checkups are critically important, as is flossing, which does about 40 percent of the work required to remove plaque from the hard-to-reach spaces between our teeth.

Most floss is made of either nylon or Teflon, and both are equally effective. People with larger spaces between their teeth or with gum recession (loss of gum tissue, which exposes the roots of the teeth) tend to get better results with a flat, wide dental tape. If teeth are close together, try thin floss that bills itself as “shred resistant.” Bridges and braces require more effort to get underneath the restorations or wires and between the teeth. Use a floss threader, which looks like a plastic sewing needle. Or look for a product called Super Floss that has one stiff end to fish the floss through the teeth, followed by a spongy segment and regular floss for cleaning.

What’s in your toothpaste?

The first known toothpaste recipe dates to the fourth century AD. This recipe was written in Greek on a scrap of papyrus. The Egyptian scribe explained that the recipe created a “powder for white and perfect teeth.”

Egyptians would have mixed the paste with a bit of their own saliva and then used their fingers to scour their teeth. The recipe aligned with traditional home medicinal practices that are still in use around the world. Classical herbals list Iris as good for toothache and for sweetening the breath. Pepper would have stimulated the gums, mint would have added the fresh taste we still love in modern toothpaste, and rock salt would have been a purifying abrasive.

Egyptians had many recipes for tooth powders. Favored ingredients included the powdered ashes of oxen hooves, crushed myrrh, burned egg shells, and powered pumice stone. The Persians liked using burnt shells of snails and oysters. In China a mix of ginseng, various mints, and salt was the preferred recipe. Many Europeans modeled themselves after the ancient Greeks, cleaning their teeth with a rough cloth (usually linen) or a sponge that they’d dipped into a paste made of ashes, sulfur oil and salt, until well into the sixteenth century.

In 1873, Colgate released the first mass-produced toothpaste. It was called Crème Dentifrice, and was sold in a jar. By 1896, the name had changed to Colgate Dental Cream and it was packaged in collapsible tubes. Fluoride was introduced in 1914 and was quickly added to most of toothpastes on the market.

Toothpaste, also called dentifrice, can be marketed as a paste, gel or powder. Today, toothpaste ingredients typically consist of mild abrasives to remove debris and residual surface stains; fluoride to strengthen tooth enamel and re-mineralize enamel in the early stages of tooth decay; humectants to prevent water loss in the toothpaste; flavoring agents, such as saccharin and other sweeteners to improve taste; thickening agents or binders to stabilize the toothpaste formula; and detergents to create foaming action.

Toothpastes may contain several active ingredients to help improve oral health. Fluoride actively helps prevent tooth decay by strengthening tooth enamel. All toothpastes with the ADA Seal of Acceptance contain fluoride. In addition to fluoride, toothpastes may contain active ingredients to help improve tooth sensitivity, whiten teeth, or reduce gingivitis or tartar build-up. No ADA-accepted toothpaste contains sugar or any other ingredient that would promote tooth decay.

Ultimately, one of the best ways to control plaque is brushing your teeth thoroughly at least twice a day. But you don’t need toothpaste to do this, just a soft toothbrush and good brushing techniques will remove plaque. Flossing, limiting sugary food and drinks, regular checkups and professional cleanings should keep your teeth in top shape. And by the way: Whatever type of toothpaste you choose to use, don’t mimic commercials and smear your brush with a huge stripe of paste – a pea-sized drop is sufficient.

Remember those stories we heard as children about eating carrots to keep our eyes strong? While it’s true that the beta carotene found in carrots converts to vitamin A during digestion and is rich in antioxidants, the best way to keep our eyes strong is to eat a balanced diet, get plenty of sleep, wear eye protection when appropriate, and make sure to schedule regular eye exams for yourself and your family members.

Millions of Americans wear corrective eye wear or contact lenses, but taking our eyes for granted is common and easy to do. Wearing approved safety glasses on a job site, while working in the yard, or when competing in sports seems obvious enough. But there are so many ways to hit ourselves in the eye or to be injured by thrown objects, splashed liquids, and even wind-blown contaminants or materials. Hospital emergency rooms treat patients with eyes damaged by all manner of chemicals, fish hooks, baseballs, wood chips, and much more. So if you’re doing something that might result in an injury, take the safe and easy step to cover your eyes.

Being aware of the potential damage from ultraviolet light also is important. Sunglasses and clear eyeglasses with protective coatings filter out the sun’s damaging rays, so if you work or spend a lot of time outdoors, you need that extra protection.

Visit your eye care professional regularly

Adults should visit an ophthalmologist at least once every other year, and annually if you have bad eyesight or a family history of glaucoma, cataracts, or other congenital or age-related eye ailments. Many eye maladies develop as we get older, part of the natural aging process. Through a comprehensive eye exam that typically involves dilating your pupils and conducting a number of standard (and painless) tests, eye care professionals (ophthalmologist and optometrists) not only determine sight deficiencies and illnesses, but also find warning signs pointing to other dangers such as heart disease, diabetes, high blood pressure, and cancer. Opticians can prescribe glasses and contacts, but aren’t as highly trained to spot illness and to deal with injuries.

Dry eye syndrome and glaucoma are two common ailments that affect people as they age. If the glands in your eyes stop making enough natural lubricants, you can buy over-the-counter remedies, but you should have your eyes checked for inflammation or infection. Sometimes dry eyes occur from living or working in windy, dry, or low-humidity environments, or in buildings with air-blown hot air. Doctors recommend “fake tears,” which don’t have as many chemicals as the “get the red out” eye drops. Anti-inflammation medications and vitamins or foods like fish oil which are high in Omega-3 are often recommended.

Glaucoma is a group of illnesses that can lead to blindness if not treated. When fluid builds up inside the eye, pressure and tension can result in damage to the optic nerve, including blindness. Glaucoma has no early warning signs. However, symptoms can include blurriness or clouded vision, sensitivity to light, headaches, reduced peripheral, or “tunnel vision”. It’s more common in adults over 60, in African American adults over 40, or in adults with diabetes, or a family history of glaucoma. It is most often treated through medications and surgery.

Here are some common tips for helping to ensure good eye health:

Know your family’s eye health history. Talk to your family members about their eye health history. It’s important to know if anyone has been diagnosed with a disease or condition since many are hereditary. This will help to determine if you are at higher risk for developing an eye disease or condition.

Eat right to protect your sight. Eating a diet rich in fruits and vegetables, particularly dark leafy greens such as spinach, kale, or collard greens is important for keeping your eyes healthy. Research has also shown there are eye health benefits from eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut.

Maintain a healthy weight. Being overweight or obese increases your risk of developing systemic conditions such as diabetic eye disease or glaucoma which can lead to vision loss. If you are having trouble maintaining a healthy weight, talk to your doctor.

Wear protective eyewear. Wear protective eyewear when playing sports or doing activities around the home. Protective eyewear includes safety glasses and goggles, safety shields, and eye guards specially designed to provide the correct protection for a certain activity. Most protective eyewear lenses are made of polycarbonate, which is 10 times stronger than other plastics. Many eye care providers sell protective eyewear, as do some sporting goods stores.

Quit smoking or never start. Smoking is as bad for your eyes as it is for the rest of your body. Research has linked smoking to an increased risk of developing age-related macular degeneration, cataracts, and optic nerve damage, all of which can lead to blindness.

Be cool and wear your shades. Sunglasses are a great fashion accessory, but their most important job is to protect your eyes from the sun’s ultraviolet rays. When purchasing sunglasses, look for ones that block out 99 to 100%of both UV-A and UV-B radiation.

Give your eyes a rest. If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain.

Clean your hands and your contact lenses properly. To avoid the risk of infection, always wash your hands thoroughly before putting in or taking out your contact lenses. Make sure to disinfect contact lenses as instructed and replace them as appropriate.

Through comprehensive, regular eye exams, your doctor can check for early warning signs of glaucoma, potential retinal detachment (which causes floaters or flashes in the eye but can be sight threatening) and other common eye diseases, and help keep those beautiful peepers of yours sparkling and healthy.

The cost of getting sick taxes employers and employees alike. Chronic illness and injuries—though not always anticipated—can be managed, but it’s hard to limit exposure to viruses and bacteria. However, there are steps we can take to mitigate the chances that we and our fellow workers will come down with and share certain contagious illnesses, especially in the workplace.

High on the list of contagions that can be controlled is influenza, or the flu. Every year, millions of Americans contract the flu, losing three to five days of work or more, requiring visits to physicians or walk-in clinics, and for many, a stay in the hospital. It’s also life threatening for seniors, small children and adults with compromised immune or respiratory systems. The annual medical costs run in the billions, as do the costs of lost productivity.

With easy, convenient, and affordable access to safe immunizations for preventing the flu, employers across the country, especially in the healthcare industry, are taking a more proactive stance toward ensuring employee compliance. Some companies are shooting for 100%compliance, launching educational campaigns, team competitions, rallies, and incentive options such as discounts and premiums. Others are taking a carrot and stick approach, linking employer contribution incentives to medical savings accounts. Others are just wielding the stick, insisting that employees receive a flu vaccination as a condition of employment, with exceptions for those who have legitimate religious concerns or allergies to the vaccination.

Recognizing the central role businesses and employers play in protecting the health and safety of their employees, the Centers for Disease Control and Prevention (CDC) and the Occupational Safety and Health Administration (OSHA) have produced materials intended to guide employers in their planning and preparedness for seasonal and pandemic influenza. The guidance is intended to help employers take actions to decrease influenza spread, maintain business continuity, and secure critical infrastructure. OSHA recommends that employers prioritize vaccination because it is a long-term and effective intervention that reduces reliance on employee behavioral changes such as hand hygiene and respiratory etiquette.

As far back as February of 2010, the Advisory Committee for Immunization Practices (ACIP) released their provisional recommendation that all people six months of age or older receive an annual influenza vaccination, unless contraindicated. The CDC also recommends that employers encourage employees to seek vaccination against both seasonal and pandemic influenza, offer influenza vaccination opportunities at their worksite or consider allowing employees time off from work to seek vaccination.

Despite the potential benefits of vaccination, self-reports within the National Health Interview Survey suggest that vaccine coverage among healthy adults 18 to 49 years is only approximately 20%. Offering vaccination in the workplace could increase coverage by making vaccination more convenient, and reducing or eliminating the associated cost may further improve influenza vaccine participation.

Studies have shown that individuals who received influenza vaccine at work cited convenience as an important factor in the decision to be vaccinated. Following physicians’ offices, workplaces are the most common location to receive an influenza vaccination, with one-third of 18- to 49-year-old vaccine recipients and one-fifth of 50 to 64-year-old vaccine recipients receiving the vaccine at work. The addition of workplace education programs can provide information and alleviate employees’ concerns and misinformation about influenza vaccination.

Compliance and the law

More and more healthcare employers are requiring that all employees get the influenza vaccine in order to help protect patients and coworkers during flu season. This trend has resulted in questions pertaining to the legality of such policies, as well as how to properly implement a mandatory influenza vaccination policy for employees. Employers may adopt mandatory flu shot policies which are drafted and implemented in a legally compliant manner.

As a condition of employment, an employer may require that all employees receive a flu shot. However, an employer’s compulsory flu shot policy must provide for exemptions in order to comply with various laws regulating the employer/employee relationship. For example, if an employee with a physical or mental disability refuses a flu shot, the employer may have to make a reasonable accommodation in order to comply with the federal Americans with Disabilities Act (ADA). A reasonable accommodation could take the form of exempting the employee from the requirement and instead requiring a different protective measure, such as wearing a surgical mask. Similarly, if an employee objects due to a sincerely held religious belief, the employer may also have to provide a reasonable accommodation, unless doing so would impose an undue hardship on the employer.

If an employee refuses to comply with the employer’s policy and/or any reasonable alternative protective measures required by the employer if an exemption is granted, an at-will employer may pursue disciplinary action which could include termination. Employers should consult knowledgeable legal counsel before making employment-based decisions.

Employers wishing to require flu shots should adopt a written flu shot policy so that all employees have reasonable advance notice that receiving an annual influenza vaccination is a condition of employment. The policy should set an annual compliance deadline based on the anticipated start of the flu season and outline consequences for noncompliance. For instance, the policy may list the steps triggered by noncompliance, such as a written warning, suspension, and termination if the noncompliance is not addressed within a certain time frame. The policy should also specify what written documentation the employee must furnish the employer to prove that the employee was vaccinated.

An Employer’s Policy Should Include Exemptions

An employer’s influenza vaccination policy should provide a process for employees to request an exemption from the employer. Additionally, the policy should notify employees that if the employer grants an exemption, employees are required to comply, as a condition of employment, with reasonable alternative protective measures specified by the employer.
Exemptions should be allowed for reasons such as

A sincerely held religious belief or creed;

A qualifying physical or mental disability;

A prior severe allergic reaction to the flu shot;

A history of Guillain-Barré Syndrome; or

Some other relevant medical reason.

Ultimately, educating employees about the benefits and importance of the flu shot may help maximize employee participation. Just like frequent hand washing, the flu shot is an important protective measure for employees and their families. The Centers for Disease Control and Prevention (CDC), the Advisory Committee on Immunization Practices (ACIP), and the Healthcare Infection Control Practices Advisory Committee (HICPAC) recommend that all U.S. health care workers get vaccinated annually against influenza. The CDC has a variety of resources related to influenza vaccination that may be helpful to employers and employees, especially those in the healthcare field.

The next time you get too much sun exposure, bitten by a bug, abused by a stinging insect, break out into a rash or burn yourself on a hot pot, consider what remedies might be available to you if you didn’t have access to a medicine cabinet full of salves, creams and potions, or a drug store right down the block. Americans have been practicing home remedies for generations. Many are passed down from grandparents, some brought from Europe or other continents. Families swear by them, even though there’s the risk that future generations won’t remember them by the time they’re adults.

But there’s a treasure trove of natural healing at our fingertips, from toothpaste, apple cider vinegar, wet aspirins and aloe vera on our bee bites, to yogurt on our sunburn, honey on our cuts, and other practical and simple home-healthcare remedies. And in many cases, there’s science to back up what our grandparents already knew: These things work, they’re cheap and they’re easily accessible.

For example, baking soda is a staple in many homes for baking and cleaning purposes – but there’s a good chance you’re not taking full advantage of all that baking soda has to offer, such as safely removing splinters from our fingers, or brushing your teeth.

In its natural form, baking soda is known as nahcolite, which is part of the mineral natron. It contains large amounts of sodium bicarbonate, which has been used since ancient times. For instance, the Egyptians used natron as a soap for cleansing purposes. Later, anecdotal reports throughout history suggest that many civilizations used forms of baking soda when making bread and other foods that required rising.

Some people believe that when taken internally, baking soda can help maintain the pH balance in our bloodstream. This is likely the basic premise behind its recommended uses against both colds and influenza symptoms. But that’s barely scratching the surface. Baking soda mixed in water helps neutralize stomach acid; soaking a finger or area of your body that has a splinter in the same solution will help raise the splinter to the surface. Adding baking soda to a lukewarm bath is a natural sunburn remedy, or it can be added to a small amount of water and applied directly to the burnt area.

A pinch of baking soda in water makes a paste that’s an effective deodorant, and mixing six parts baking soda to one part sea salt in a blender makes an excellent tooth paste for whitening and fighting plaque. Finally, a similar paste applied to bug bites relieves itching, and it works similarly for itchy rashes and poison ivy. It also is an effective foot soak, exfoliator for face and body, and detox bath for soaking away aches and pains (and it cleans the tub at the same time!).

Honey is another useful home remedy. Some people apply honey directly to the skin for wound healing, burns, sunburn, cataracts, and diabetic foot ulcers. Topical use of honey has a long history. In fact, it is considered one of the oldest-known wound dressings. Honey was used by the ancient Greek physician Dioscorides in 50 A.D. for sunburn and infected wounds. Honey’s healing properties are mentioned in the Bible, Koran, and Torah.

Studies have shown honey to be helpful in healing wounds, and it may be a potent antibiotic. Honey appears to draw fluid from the underlying circulation, providing both a moist environment and topical nutrition that enhances tissue growth. Honey also may spur debridement — the removal of dead tissue around a wound to make way for healthy tissue. To treat bee stings with honey, apply a small amount to the affected area. Cover with a loose bandage and leave it on for up to an hour.

Honey is used for coughs, asthma, and hay fever. It is a known remedy for treating diarrhea and certain types of stomach ulcers caused by bacterial infection. Honey also is used as a source of carbohydrates during vigorous exercise, and it is added as a fragrance and a moisturizer in soaps and cosmetics.

A cool milk compress is one of the quickest, simplest and lowest-cost ways to treat sunburn. It doesn’t get much easier than just heading to the refrigerator for relief! The initial coolness of the milk will ease the heat, while it also creates a layer of protein to protect your skin, help it heal, and further soothe discomfort. Milk’s cousin, yogurt, is equally effective for treating sunburn. Live cultured plain yogurt contains an abundance of probiotics and enzymes that help heal our skin. Make sure it’s truly plain yogurt, not vanilla, and that it has probiotics, and apply it liberally to the affected area.

Everyone experiences nausea at one point or another. Whether yours is related to pregnancy, acid reflux, a virus or bacterial illness or cancer treatment, natural remedies may provide some relief. Stocking your pantry with natural treatments for nausea can help you get through your discomfort.

Ginger, for example, has a long history of being used to treat nausea, stomachaches, and diarrhea. The Chinese have used ginger to treat a variety of digestive and pain issues for more than 2,000 years. It’s unclear exactly how ginger works to ease nausea, but it’s thought that active components, such as gingerol, directly affect the digestive and central nervous systems.

Another useful home treatment for stomach ailments and nausea is peppermint, which relaxes stomach muscles so that bile can break down fats and food can move through the stomach quickly. Peppermint comes in many forms and treatments, including ointments for skin irritation. Some studies even suggest that the scent of peppermint oil could ease nausea. But if you have gastroesophageal reflux disease (GERD), you should not use peppermint.

Puffiness around the eyes from allergies or rashes can be treated by using home remedies like cucumbers or cold chamomile tea bags to help reduce the inflammation and swelling. Cucumbers have powerful antioxidants and flavinoids that are thought to reduce irritation, and chamomile also has antioxidants and healing properties.

There are many more home remedies that are inexpensive and effective. Take the time to learn what they are and how to use them, and you’ll save money, time and needless trips to the pharmacy!

We love the sun, especially after a dreary winter and rainy spring. Whether working or playing outdoors, attending parties and picnics, enjoying trips to the beach, or just hanging on the deck or in the yard, we soak up those rays, get our vitamin D, and savor our 2017 tans. But this year, as the perennial warnings about sun exposure and the dangers of Ultraviolet (UV) rays hit the air waves, take note: Skin cancer is the most common form of cancer in the United States, and you can help minimize exposure and prevent its onset by taking simple precautions.

Unprotected exposure to UV radiation is the most preventable risk factor for skin cancer. In fact, UV radiation from the sun and tanning beds is classified as a human carcinogen by the U.S. Department of Health and Human Services and the World Health Organization. Each year, more new cases of skin cancer are diagnosed in the U.S. than new cases of breast, prostate, lung, and colon cancer combined. One in five Americans will develop skin cancer in their lifetime, and one American dies from skin cancer every hour.

Chronic exposure to the sun suppresses our natural immune system and also causes premature aging, which over time can make the skin become thick, wrinkled and leathery. Since it occurs gradually, often manifesting itself many years after the majority of a person’s sun exposure, premature aging is often regarded as an unavoidable, normal part of growing older. However, up to 90% of the visible skin changes commonly attributed to aging are caused by the sun. With proper protection from UV radiation, many forms of skin cancer and most premature aging of the skin can be avoided.

Properly protecting ourselves from UV exposure

The best way to lower our risk of skin cancer is to protect our skin from the sun and ultraviolet light. Using sunscreen and avoiding the sun helps reduce the chance of many aging skin changes, including some skin cancers. However, it is important not to rely too much on sunscreen alone. You should also not use sunscreen as an excuse to increase the amount of time you spend in the sun. Even with the use of sunscreen, people should not stay out too long during peak sunlight hours; UV rays can still penetrate our clothes and skin and do harm.

When possible, avoid sun exposure during the peak hours of 10:00 am to 4:00 pm, when UV rays are the strongest. Clouds and haze do not protect you from the sun, so use sun protection even on cloudy days.

Use sunscreens that block out both UVA and UVB radiation. Products that contain either zinc oxide or titanium oxide offer the best protection. Less expensive products that have the same ingredients work as well as expensive ones. Older children and adults (even those with darker skin) benefit from using SPFs (sun protection factor) of 15 and over. Many experts recommend that most people use SPF 30 or higher on the face and 15 or higher on the body, and people who burn easily or have risk factors for skin cancer should use SPF 50+.

Here’s how to use sunscreen to ensure the best possible protection from the sun’s damaging UV rays:

Adults and children should wear sunscreen every day, even if they go outdoors for only a short time.

Apply 30 minutes before going outdoors for best results. This allows time for the sunscreen to be absorbed.

Remember to use sunscreen during the winter when snow and sun are both present.

Reapply at least every two hours while you are out in the sunlight.

Reapply after swimming or sweating. Waterproof formulas last for about 40 minutes in the water, and water-resistant formulas last half as long.

Adults and children should wear hats with wide brims to shield from the sun’s rays.

Wear protective clothing. Look for loose-fitting, unbleached, tightly woven fabrics. The tighter the weave, the more protective the garment.

Avoid sun lamps, tanning beds, and tanning salons.

Buy clothing and swimwear that block out UV rays. This clothing is rated using SPF (as used with sunscreen) or a system called the ultraviolet protection factor (UPF) index.

The sun’s rays are important to our health, in moderation, but we get more than enough just by being outdoors for normal activities like going to work and to school, and when puttering in the yard or walking the dog. Taking simple, painless steps to help protect ourselves and our children now can make a huge difference later in life.

There are several sure signs spring has arrived. The daffodils and crocuses are up, trees are budding, migrating birds are flocking, ice cream trucks and motorcycles can be heard in the distance, and people all around us are starting to sneeze, wheeze, and sniffle. For all its color, warmth, and wonder, springtime also heralds the return of seasonal allergies, and for millions of Americans, it’s not a pleasant visit.

The severity of allergy season can vary according to where you live, the weather, indoor contaminants, and many other elements. Seasonal allergic rhinitis is usually caused by mold spores in the air or by trees, grasses, and weeds releasing billions of tiny pollen grains.

Outdoor molds are very common, especially after the spring thaw. They are found in soil, some mulches, fallen leaves, and rotting wood. Everybody is exposed to mold and pollen, but only some people develop allergies. In these people, the immune system, which protects us from invaders like viruses and bacteria, reacts to a normally harmless substance called an allergen (allergy-causing compound). Specialized immune cells called mast cells and basophils then release chemicals like histamine that lead to the symptoms of allergy: sneezing, coughing, a runny or clogged nose, postnasal drip, and itchy eyes and throat.

Asthma and allergic diseases, such as allergic rhinitis (hay fever), food allergy, and atopic dermatitis (eczema), are common for all age groups in the United States. For example, asthma affects more than 17 million adults and more than 7 million children. It’s estimated that one-fifth of all Americans are allergic to something, whether seasonal, airborne, or food related. Nasal allergy triggers can be found both indoors and outdoors, and can be year-round or seasonal. It’s important to be aware of the times of day, seasons, places, and situations where your nasal allergy symptoms begin or worsen. If you can identify your triggers, and create a plan for avoiding them when possible, you may be able to minimize symptoms.

Here are a few points to remember:

You may be reacting to more than one type of allergen. For example, having nasal allergies to both trees and grass can make your symptoms worse during the spring and summer, when both of these pollens are high.

Molds grow in dark, wet places and can disperse spores into the air if you rake or disturb the area where they’ve settled.

People with indoor nasal allergies can be bothered by outdoor nasal allergies as well. You may need ongoing treatment to help relieve indoor nasal allergy symptoms.

If avoidance doesn’t work, allergies can often be controlled with medications. The first choice is an antihistamine, which counters the effects of histamine. Steroid nasal sprays can reduce mucus secretion and nasal swelling. The National Institutes of Health (NIH) says that the combination of antihistamines and nasal steroids is very effective in those with moderate or severe symptoms of allergic rhinitis. However, always consult with your physician before taking even over-the-counter medicines for allergies, as they may conflict with other medications or aggravate symptoms of other illnesses or chronic conditions.

Another potential solution is cromolyn sodium, a nasal spray that inhibits the release of chemicals like histamine from mast cells. But you must start taking it several days before an allergic reaction begins, which is not always practical, and its use can be habit forming. Immunotherapy, or allergy shots, is an option if the exact cause of your allergies can be pinpointed. Immunotherapy involves a long series of injections, but it can significantly reduce symptoms and medication needs.

Your physician can help pinpoint what you are allergic to, and tell you the best way to treat your nasal allergy symptoms. Providing detailed information about your lifestyle and habits will help your physician design an appropriate treatment plan for relieving your symptoms.

The American Academy of Allergy, Asthma, and Immunology has some useful tips for those who suffer from seasonal allergies:

Wash bed sheets weekly in hot water.

Always bathe and wash hair before bedtime (pollen can collect on skin and hair throughout the day).

Do not hang clothes outside to dry where they can trap pollens.

Wear a filter mask when mowing or working outdoors. Also, if you can, avoid peak times for pollen exposure (hot, dry, windy days, usually between 10:00 a.m. and 4:00 p.m.).

Be aware of local pollen counts in your area (visit the National Allergy Bureau Website).

Keep house, office, and car windows closed; use air conditioning if possible rather than opening windows.

Perform a thorough spring cleaning of your home, including replacing heating and A/C filters and cleaning ducts and vents.

Check bathrooms and other damp areas in your home frequently for mold and mildew, and remove visible mold with nontoxic cleaners.

Keep pets out of the bedroom and off of furniture, since they may carry pollen if they have been outdoors, or exacerbate your allergies if, for example, you’re allergic to cat dander.

We can’t always avoid the pollens, mold, and other triggers that aggravate our allergies, but we can try to limit or control exposure and pursue medical interventions to help mitigate our suffering. Spring is a wonderful time of year – enjoy it to its fullest, and pass the tissues

Think about young children out at a restaurant with their family way after their normal bedtime. Maybe they’re on vacation or have been going all day, had to wait in line and, your luck, got the booth next to yours. They may be short tempered, ill-mannered, and obstinate – not the best dinner companions. But here’s the thing: It’s probably not their fault. If they haven’t gotten enough sleep, they are tired and cranky. Lack of sleep throws off our chemical balance and deprives us of much-needed rest that allows us to cope, concentrate, solve problems, and function more effectively in interactive situations–like while playing, in school, and at work.

In March, we turn the clocks ahead an hour and look forward to enjoying the lengthening days and milder temperatures. If you have a dog or cat, you know they’re not happy about the time change – they expect breakfast and dinner on the schedule they’re used to. But besides upsetting our animals, the time change and loss of an hour adds to any sleep deprivation we may already be suffering and wreaks havoc with our internal clocks.

When we’re tired, we become irritable. Productivity, service, creativity, and quality of work often suffer. Being fatigued tests the patience of everyone around us, increases chances of accidents or mistakes, and aggravates chronic health conditions. It also reduces our natural immune system, making us more susceptible to illness.

Humans have a 24-hour internal clock called circadian rhythm that controls our eating and sleeping patterns, internal bodily functions and the timing of hormone secretions. We might have trouble falling asleep at night or waking up in the morning if our internal clock gets out of sync with the external day-night cycle. This happens with multi-time-zone travel and is the basis for jet lag. With the daylight savings time shift, the external time has shifted while the internal clock has not, and even though it’s been weeks, there’s still a lag.

The more stable and consistent our circadian rhythm, the better our sleep. This cycle also may be altered by the timing of various factors including naps, bedtime, exercise, diet, and especially exposure to light.

Aging also plays a role in sleep and sleep hygiene. After the age of 40, our sleep patterns change and we have many more nocturnal awakenings than in our younger years. These not only directly affect the quality of our sleep, but they also interact with any other condition that may cause arousals or awakenings, functioning like the withdrawal syndrome that occurs after drinking alcohol close to bedtime. Chronic illness, changes of medications, and injuries also affect restlessness. But whatever the causes, the more times we awake at night, the more likely we will not feel refreshed and restored in the morning.

Additionally, psychological stressors like deadlines, exams, arguments, and job crises may prevent us from falling asleep or wake us from sleep throughout the night. It takes time to “turn off” all the noise from the day. If you work right up to the time you turn out the lights, are watching television, or are on your phone or laptop, you simply can’t just “flip a switch” and drop off to a blissful night’s sleep.

Steps for sleeping more peacefully

Millions of Americans suffer from fatigue caused by poor sleep habits. And while chemical imbalances and chronic conditions such as sleep apnea—where the body doesn’t get enough oxygen during sleep—can be affecting you, there are many simple solutions you can try before turning to medications or speaking with your doctor about a sleep study.

The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week. It’s also important to spend an appropriate amount of time in bed—not too little, or too much. This may vary by individual. For example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, but if they have difficulty sleeping at night, they should limit themselves to seven hours in bed in order to keep the sleep pattern consolidated.

Here are 10 good sleep hygiene practices to consider:

Avoid napping during the day. It can disturb the normal pattern of sleep and wakefulness.

Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half of your sleep cycle as the body begins to metabolize the alcohol, causing arousal.

Exercise can promote good sleep. Vigorous exercise should be practiced in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night’s sleep; but avoid exercise close to bedtime.

Food can be disruptive right before sleep. Stay away from large meals, spicy foods which increase metabolism, sweets, or unhealthy snacking. And, remember, chocolate contains caffeine, though it has many helpful properties, as well.

Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle, though try to avoid too much light exposure in the evening if you’ve been having trouble sleeping.

Establish a regular, relaxing bedtime routine and try to wake up at the same time every day.

Limit stimulating activities, electronic games, social networking, and TV shows before trying to go to sleep.

Don’t dwell on or bring your problems to bed, and try to avoid emotionally upsetting conversations when it’s time to relax.

Associate your bed with sleep. It’s not a good idea to use your bed to watch TV, listen to the radio, or work.

Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, and the room should not be too hot or cold, or too bright.

It’s easy to put off sleep, figuring we can catch up when there’s more time. But like taking our medications, eating nutritional meals and exercising regularly, getting the rest we need is important for our overall health and wellness and should be treated as a necessity, not a commodity.

Some weeks, everything seems to hurt. One day it’s our backs, the next our hips, then that bum shoulder, agitated stomach or obnoxious headache. Whether through sports, stress, aging, accidents or genetically related gifts, we’re a nation in physical pain: Americans consume more opiod-related prescription pain medications than anywhere else in the world – close to $9 billion annually – and over-the-counter pain medications fly off the shelves throughout the year.

When it comes to non-prescription pain-relief products, there are dozens to choose from. Most contain aspirin, ibuprofen, or acetaminophen. These three drugs, as well as naproxen, relieve pain and reduce fever. Aspirin, ibuprofen, and naproxen also relieve inflammation. They belong to a class of medications called nonsteroidal anti-inflammatory drugs (NSAIDs). But knowing which one to take is a combination of trial and error, direction from a physician or health professional, or billions of dollars’ worth of creative advertising.

Like any other medication, whether self-prescribed or suggested by a physician, some work better for certain people and specific conditions, and all carry side effects that can be potentially deadly. So it’s important to know the difference between these common pain killers, and what to watch for in terms of longer-term use.

Aspirin is widely used for relieving pain and reducing fever in adults. It also relieves minor itching and reduces swelling and inflammation. Aspirin comes as adult-strength (325 mg) or low-dose (81 mg). In addition to relieving pain and inflammation, aspirin is effective against many other ailments. For example, aspirin taken regularly in low doses may help prevent heart attacks and strokes in certain people.

But because of the danger of side effects and the interactions aspirin may have with other medicines, do not try these uses of aspirin without a doctor’s supervision. Although it seems familiar and safe, aspirin is a very powerful drug. Here are important precautions for aspirin use:

Keep all aspirin out of children’s reach. Aspirin increases the risk of Reye syndrome in children. Do not give aspirin to anyone younger than 20 unless your doctor tells you to do so.

Aspirin can irritate the stomach lining, causing bleeding or ulcers. If aspirin upsets your stomach, try a coated brand, such as Ecotrin. Talk with your doctor or pharmacist to find out what may work best for you.

Because aspirin can increase the risk of bleeding, it is not recommended for new injuries. Take other medicines such as ibuprofen or naproxen for the first two or three days after an injury. If you take a blood thinner (anticoagulant), such as warfarin, or if you have gout, talk to your doctor before you take aspirin.

High doses may result in aspirin poisoning (salicylism). To help prevent taking a high dose, follow what the label says or what your doctor told you. Stop taking aspirin and call a doctor if you experience ringing in the ears, nausea, dizziness, or rapid deep breathing.

Ibuprofen (the active ingredient in products such as Advil and Motrin) and naproxen (in products such as Aleve) are other NSAIDs. Like aspirin, these drugs relieve pain and reduce fever and inflammation. Also like aspirin, they can cause nausea, stomach irritation, and heartburn.

Ibuprofen is used to relieve pain from various conditions such as headache, dental pain, menstrual cramps, muscle aches, or arthritis. It is also used to reduce fever and to relieve minor aches and pain due to the common cold or flu. Ibuprofen works by blocking your body’s production of certain natural substances that cause inflammation. This helps to decrease swelling, pain, or fever.

Here are some precautions NSAID users should know:

Do not use an NSAID for longer than 10 days without talking to your doctor, and talk to your doctor before taking NSAIDs if you have

Ulcers or a history of bleeding in your stomach, or stomach pain, upset stomach, or heartburn that lasts or comes back

Anemia, bleeding or easy bruising

A habit of drinking more than three alcoholic drinks a day — this increases your risk of stomach bleeding

High blood pressure, kidney, liver, or heart disease.

Also talk with your doctor before taking NSAIDs if you use blood thinners, such as warfarin, heparin or aspirin, if you take medicine to treat mental health problems, to decrease swelling (water pills), or if you take medicine for arthritis or diabetes. And if you’re pregnant or may be trying to get pregnant, always check with your doctor or pharmacist before taking a pain reliever.

Acetaminophen (the active ingredient in products such as Tylenol) is an analgesic that reduces fever and relieves pain. It does not have the anti-inflammatory effect of NSAIDS such as aspirin and ibuprofen, nor is it likely to cause stomach upset and other side effects. Acetaminophen is typically used for mild to moderate pain.

Do not take acetaminophen if you have kidney or liver disease, or drink alcohol heavily (three or more drinks a day for men and two or more drinks a day for women).

Finally, before you spend a lot of money on over-the-counter pain killers, note that when you buy pain relievers, generic products are chemically equivalent to more expensive brand-name products, and they usually work equally well.

Chances are you’re reading this article on your laptop or a mobile device. Hopefully you’re not reading it late at night, because if you are, it may be making you sick. That’s because the artificial light from computer and smart phone screens is interfering with our ability to sleep properly. And when we don’t sleep well, or enough, we fail to benefit from our body’s natural restorative abilities.

But that’s only one piece of the bad news relating to electronic gadgets and our health. For all it’s given us, modern technology also is hurting our physical and emotional health, and changing behaviors in adults and children in ways that will have far-reaching, yet still undetermined consequences.

Melatonin is a hormone that regulates sleep and wakefulness in humans and animals. It is produced in darkness. Researchers have determined that the blue light from our electronic devices affects melatonin production and melanopsin stimulation, which throws off our circadian rhythms, our internal body clock. This interrupts or prevents deep, restorative sleep, causing an increase in stress and depressive symptoms.

Research shows that interactive technologies such as video games, cell phones and the Internet might affect the brain differently than those which are “passively received,” such as TV and music. That’s even more meaningful when it comes to our kids.

Children’s brains are much more sensitive to electronics use than most of us realize. In fact, contrary to popular belief, it doesn’t take much electronic stimulation to throw a sensitive and still-developing brain off track. Many parents mistakenly believe that interactive screen-time – such as the Internet or social media use, texting, emailing, and gaming — isn’t harmful, especially compared to passive screen time like watching TV. In fact, interactive screen time is more likely to cause sleep, mood, and cognitive issues, because of hyper-arousal and compulsive use.

Recent statistics show that 63 percent of American Facebook users log on to the site daily, while 40 percent of users log on multiple times a day. If you or your kids are spending a lot of time in chat rooms and on social-networking sites, a number of studies now suggest that this can be associated with depression, particularly in teens and preteens.

Internet addicts may struggle with real-life human interaction and a lack of companionship, and they may have an unrealistic view of the world. Some experts even call it “Facebook depression.” In a 2010 study, researchers found that many people ages 16 to 51 spent an inordinate amount of time online, and that they had a higher rate of moderate to severe depression. However, the researchers noted that it is not clear if Internet overuse leads to depression or if depressed people are more likely to use the Internet.

We all have our own reasons for using social media, but one of the main reasons we use it is for self-distraction and boredom relief. In essence, social media delivers reinforcement every time a person logs on. It may seem harmless to knock out a few emails before bed or unwind with a favorite movie, but by keeping our mind engaged, technology can trick our brain into thinking that it needs to stay awake. When surfing the web, seeing something exciting on Facebook, or reading a negative email, those experiences can make it hard to relax and settle into slumber. After spending an entire day surrounded by technology, our minds need time to unwind.

Why we need technology down time

Research into the use of technology produced other startling results, including sleep disorders and an increase in depressive symptoms from heavy cell phone use or the regular use of computers at night. Researchers have established that screen time:

Disrupts sleep and de-synchronizes the body clock. Just minutes of screen stimulation can delay melatonin release by several hours and desynchronize our body clock. Once the body clock is disrupted, all sorts of other unhealthy reactions occur, such as hormone imbalance and brain inflammation. Plus, high arousal doesn’t permit deep sleep, and deep sleep is how we heal.

Desensitizes the brain’s reward system. Many children are “hooked” on electronics. In fact, gaming releases so much dopamine — the “feel-good” chemical — that on a brain scan it looks the same as cocaine But when reward pathways are overused, they become less sensitive, and more and more stimulation is needed to experience pleasure. Meanwhile, dopamine is also critical for focus and motivation, so even small changes in dopamine sensitivity can wreak havoc on how well a child feels and functions.

Produces “light-at-night.” Light-at-night from electronics has been linked to depression and even suicide risk in numerous studies. Animal studies show that exposure to screen-based light before or during sleep causes depression, even when the animal isn’t looking at the screen. Sometimes parents are reluctant to restrict electronics use in a child’s bedroom because they worry the child will get upset — but to the contrary, removing light-at-night is protective.

Induces stress reactions. Both acute stress (fight-or-flight) and chronic stress produce changes in brain chemistry and hormones that can increase irritability. Cortisol, the chronic stress hormone, seems to be both a cause and an effect of depression — creating a vicious cycle. Additionally, both hyper-arousal and addiction pathways suppress the brain’s frontal lobe, the area where mood regulation actually takes place.

Fractures attention, and depletes mental reserves. Experts say that what’s often behind explosive and aggressive behavior is poor focus. When attention suffers, so does the ability to process one’s internal and external environment, so little demands become big ones. By depleting mental energy with high visual and cognitive input, screen time contributes to low reserves. One way to temporarily “boost” depleted reserves is to become angry, so meltdowns actually become a coping mechanism.

Reduces physical activity levels and exposure to “green time.” Research shows that time outdoors, especially interacting with nature, can restore attention, lower stress, and reduce aggression. So time spent with electronics reduces exposure to natural mood enhancers, as well as to chemicals which also keep us alert, and wake us up.

Most Americans admit to using electronics a few nights a week within an hour before bedtime. But to make sure technology isn’t harming your slumber, give yourself at least 30 minutes of gadget-free and TV–free transition time before hitting the hay. In fact, it’s even better if you can make your bedroom a technology-free zone. And just because you’re not using your cell phone before bed doesn’t mean that it can’t harm your sleep: Keeping a mobile within reach can still disturb slumber, thanks to the chimes of late-night texts, posts, emails, calls, or calendar reminders.

This is a growing and serious public health hazard that isn’t being adequately acknowledged and addressed by both the medical community and technology industries. About 72 percent of children ages six to 17 sleep with at least one electronic device in their bedroom, which leads to getting less sleep on school nights compared with other kids. The difference adds up to almost an hour per night, and the restful quality of their sleep is negatively affected too. To ensure a better night’s rest, parents should limit their kids’ technology use in the bedroom, and can be solid role models and improve their own health by doing the same.